1. Avoid caffeine, alcohol, nicotine, and other chemicals that interfere with sleep, four to six hours prior to bedtime.
2. Turn your bedroom into a sleep-inducing environment, a quiet, dark, cool environment. 3. Establish a soothing pre-sleep routine; do relaxing or soothing activities at least an hour prior to bedtime. 4. Go to sleep when you are truly tired. If you do not fall asleep within 20 minutes of planning to sleep, go do something relaxing and then come back and try to sleep. 5. Do not be a nighttime clock-watcher. Face your clock away from you while you sleep so you do not stress about not falling asleep yet. 6. Use light to your advantage. Let light in first thing in the morning to keep your internal clock set. 7. Keep your internal clock set with a consistent sleep schedule. Try sleeping the same hours every night. 8. Nap early—or not at all. Take short naps before 5 pm if you must take a nap. 9. Lighten up on evening meals. Avoid foods that cause indigestion and eat dinner many hours before you plan to sleep. 10. Balance fluid intake by drinking enough water so that you do not wake up thirsty. 11. Exercise Early such as in the morning or at least 3 hours prior to bedtime. 12. Follow through by establishing a routine. 4 |